Comparing Nutrients in 1 pound Tomatoes VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	16.5% 12g	17% 12.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.57% 6.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	44% 16.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	272% 2.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.3% 1.22mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	253% 5.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11.6% 429g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cooked Tempeh per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Cooked Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Cooked Tempeh:

• 1 pound of Tomatoes has more Vitamin A, more Vitamin C and 1.4 times more Vitamin E than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 1.5 times more Vitamin B1, 18.8 times more Vitamin B2, 3.6 times more Vitamin B3, 5.1 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and 2.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B12
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cooked Tempeh have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Cooked Tempeh:

• 1 pound of Tomatoes has 1.6 times more Water than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 9.6 times more Calcium, 9.2 times more Copper, 7.9 times more Iron, 7 times more Magnesium, 11.3 times more Manganese, 10.5 times more Phosphorus, 1.7 times more Potassium and 9.2 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Ripe Red Tomatoes as well as Cooked Tempeh lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Tempeh contains 10.8 times more Energy, 56.9 times more Fat, 121.4 times more Saturated Fat, 40 times more Omega 3, 31.5 times more Omega 6, 2 times more Carbohydrate, 3.1 times more Fiber and 22.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cooked Tempeh offer comparable quantities of Sugars per one pound.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein